I’d like to introduce you to Rebecca Sculley, who is a Licensed Professional Counselor and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Rebecca while she was working towards licensure, and co-facilitated some of her first DBT Skills Groups. She is a knowledgeable and compassionate therapist, who is passionate about helping people thrive during life transitions. She wrote this article to inform people about one of her DBT groups, and although that date has passed, please read this article to learn more about how DBT can help you. You can contact Rebecca about the current individual and group sessions she holds (see bottom of article).
– Dr. Dorie

Do you want to change your relationship with food? Have you made some New Year’s resolutions and are hoping is that in 2017 you can find solutions to create a freedom point with food, eating and body image? DBT can help you!

Have you heard of DBT? Perhaps you’ve heard this term in the therapy world or have read about it online. Maybe you’re curious how DBT can help you. Dialectical Behavior Therapy (DBT) is a form of tangible evidence-based treatment that can help with a variety of issues. I especially find it helpful for people with eating disorders or disordered eating. In my experience as a therapist, I have used DBT for seven years and have found it to work wonders with people who have binge eating disorder, food addiction, restrict food, or have anorexia or bulimia. DBT can help you change your life and have the relationship with food that you have been searching for.

There are four main components to DBT. They include Distress Tolerance, Mindfulness, Emotion Regulation, and Interpersonal Effectiveness. In the DBT Group Denver (starting February 8), we will encompass all four principles and apply them to your relationship with food, as well as what’s underneath your struggle. Below I will give a brief example of how each of the four DBT principles can apply to you.

In the DBT Group Denver, we’ll use distress tolerance to find new and healthy ways to cope with stress and other of life’s challenges instead of either overeating or under-eating. Stop beating yourself up for engaging in disordered eating and find new ways to cope and heal. You will discover strategies to deal with the ups and downs in life and feel good about your choices!

For the mindfulness component, the DBT Group Denver will teach you how to be present and stay mindful rather than thinking about the past or the future in a way that triggers you to want to overeat or under-eat. Often when we get stuck thinking about the past this can lead us to sadness and depression. If we spiral and think too much about the future, we often feel anxiety. Instead, DBT can teach you how to stay present and engaged with each moment.

With emotion regulation, the DBT Group Denver will help you to regulate tough emotions as well as joyous emotions so that you can eat in a balanced and healthy way, not in a negative or disempowering way.

In the Interpersonal Effectiveness unit, DBT Group Denver will teach you how to engage with others in the way that you feel strong, assertive and balanced. You’ll learn how to get your needs met while being respectful of others needs and wants. I invite you to learn how to better your lives in many ways and find your freedom point from negativity through DBT!

*****

Looking for guidance with DBT SKILLS? Contact Rebecca Sculley, MA, NCC, LPC – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in DBT Skills. Rebecca has office locations in Boulder and Denver, Colorado. – EMAIL REBECCA 

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post DBT Group Denver: Eating Disorder Recovery appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Rebecca Sculley, who is a Licensed Professional Counselor and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Rebecca while she was working towards licensure, and co-facilitated some of her first DBT Skills Groups. She is a knowledgeable and compassionate therapist, who is passionate about helping people thrive during life transitions. Rebecca currently meets with clients at her offices in Boulder and Denver, Colorado. To contact Rebecca, please see the bottom of article.
– Dr. Dorie

Eating disorders and stress tend to “feed each other.” Let’s be honest about that. This is often a triggering and stressful time of year; the holidays are rapidly approaching, the change in seasons can be tough, and it’s getting dark earlier. This particular year may be even more stressful due to the recent election, no matter what your political affiliation may be. It is very important that we pay attention to stress and try to prevent it from becoming too overwhelming. DBT can help you!

DBT stands for Dialectical Behavior Therapy. The word “dialectical” is defined as, “concerned with or acting through opposing forces.” This can mean that there are often two truths, or more than one truth in any given situation. If you live in Colorado you may have noticed that in mid- November the temperature was in the 70s! The holiday season can often bring on a dialectical feel: on one hand it is a time of togetherness and celebration, on the other hand it can feel isolating or lonely. There are mixed messages around food and holiday eating, too. We are surrounded with sweets and other decadent foods, yet our culture expects us to “be healthy.” This all adds to eating disorders and stress.

Using the Distress Tolerance and Mindfulness modules of DBT can be very effective for combatting eating disorders and stress. If you need immediate relief and want to improve a moment follow these steps. Think of the acronym IMPROVE to help guide you.

I: Use IMAGERY. You can do this by imagining a relaxing scene – either a place you have been, or create a beautiful scene in your mind and take yourself there mentally. You can also try to remember a happy time or memory and think of it fondly. Also, you can picture any hurtful or painful emotion draining out of you like water out of a pipe.

M: Find MEANING. Try to find a purpose in a painful or stressful situation, make meaning of what’s happening in the here and now. For example, “I cannot afford to fly somewhere to be with family for the holidays and this is stressful. I can find meaning in this by knowing I can create my own holiday here alone or with friends and do something to honor myself during those days. I’ll have more time to relax and traveling during the holidays can be stressful anyway!” Focus on all the positive aspects or positive reframes that you can think of – write them down.

P: PRAISE for yourself. Make a list in your mind or write it down of all the things you love or life about yourself or your life. Examples include, “I love my cat,” “I love my hair,” “I am grateful for my family,” or, “I am grateful for my health.”

R: RELAXATION. Take a hot shower or bath with nice smelling products that help you relax. Try adding lavender oil to your bath water or using pleasant smelling lotions when you are done. Breathe deeply. This is one you can do at any time of day no matter where you are or who you are with. Massage your neck and scalp. You can reach these spots and just a few moments of energy spent can relieve unnecessary tension. Change your facial expression. Even if you don’t feel like smiling, try it for 10 seconds. Practice right now as you are reading this. Even a few seconds of smiling changes your outlook, how others may see you and can create positivity around you.

O: Focus on ONE thing in each moment. Practice focusing on one thing at a time give your entire attention to what you are doing in the present moment. Let go of other distractions. You can focus in your physical body, too. Notice any stress in your body. Pay attention to your five senses. Breathe.

V: VACATION. This can be brief, or extended. You could turn off your phone for a day. Take a walk on your lunch break. Sit outside in the park. Go for a drive. Get into the mountains. Go for a hike. Plan a future vacation when you can take a few days off.

E: Self-ENCOURAGEMENT and rethinking the situation. Try statements like, “I will get through this,” “This too shall pass,” “Everything happens for a reason, ” “This will only make me stronger,” “I will be ok no matter what,” or, “Yay me!” You can make up your own self encouragement statement. The bottom line is that you are resilient and self-reliant. You’ve got this!

Remember that you CAN get a handle on your eating disorder and stress, and if you follow the steps above you will be on a path for a more peaceful existence. Take care of you and your needs. Do nice things for yourself and remember that you are number one.

*****

Looking for guidance with DBT SKILLS? Contact Rebecca Sculley, MA, NCC, LPC – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in DBT Skills. Rebecca has office locations in Boulder and Denver, Colorado. – EMAIL REBECCA 

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post Eating Disorders and Holidays: DBT Coping Skills appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

© Erica Faulhaber 2016 – this blog article may be shared in its entirety, including copyright and contact information. Reprint only with permission from the author. Article adapted and reprinted by Positive Pathways, PLLC with permission.

*****

Want to explore trauma recovery? Contact Erica Faulhaber, MA, LPCC – the author of this blog article. Erica is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in trauma recovery at her office in Lakewood, Colorado. EMAIL ERICA

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post Eating Disorders and Trauma: Journaling for Recovery appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Rebecca Sculley, who is a Licensed Professional Counselor and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Rebecca while she was working towards licensure, and co-facilitated some of her first DBT Skills Groups. She is a knowledgeable and compassionate therapist, who is passionate about helping people thrive during life transitions. Rebecca currently meets with clients at her offices in Boulder and Denver, Colorado. To contact Rebecca, please see the bottom of article.
– Dr. Dorie

Have you been wanting to change your relationship with food, but feel stuck or hopeless? In honor of National Eating Disorder Awareness Week, I wanted to assist people to find more freedom in their relationship with food by using simple DBT (Dialectal Behavior Therapy) skills.

Many people cope with stress and difficulties in life by turning to food as a coping mechanism. Some people may do this by binge eating, purging, or restricting foods. Many people engage in emotional eating as a way to numb their feelings, be able to feel something else instead of emotional pain or as a way to punish themselves. Does this help you get to a place in which you feel happy? Maybe for a few minutes tops. Then it becomes a dark and lonely place, most often worse off than when you started.

Instead of suffering, choose compassion for yourself by using DBT Skills, an easy way to take care of your body, mind and emotions! The first two components of DBT are Distress Tolerance and Mindfulness. Distress Tolerance is as simple as it sounds – finding new ways to tolerate stress that are healthy and safe – not detrimental to your physical and emotional health. Instead of turning towards or away from food to cope with life stressors pick an area in which to distract yourself. Here are a few ways to do this. First, distract yourself with a pleasurable activity. Below are a few suggestions:

• Go for a walk
• Go to a movie
• Read a new juicy book
• Do online research about a topic of interest
• Get into a new or old TV show
• Take a nap
• Change your hairstyle
• Organize your closet
• Take a bath
• Listen (and dance!) to music
• Paint your nails
• Play with an animal
• Go shopping alone or with a friend
• Do yard work or gardening

The list goes on and on – why not add some of your own activities to this list of distractions?

You can also distract yourself through thinking about other people. Try organizing a get together or a party for a loved one or co-worker, call a friend to tell them you are thinking about them, do an act of kindness for someone you know or ever a stranger by lending a hand to someone in need. Whatever you chose to do, you are sending a message to yourself that food does NOT control you, you have paused and made the conscious choice to do something nice for others rather than hurting yourself.

The next component of DBT that can help combat ED behavior is to practice Mindfulness. Maybe you have heard of this and it seems daunting. It doesn’t have to be! Here is a simple suggestion to kick off a mindfulness routine or to continue practicing one you may have in place. A key component to being Mindful is to practice being non-judgmental. You may find this hard to do at times, that’s ok, DON’T JUDGE YOURSELF. That’s the first place to start. By accepting yourself for who you are, what you look like and how you feel, no matter what is the hallmark in not judging others or other situations. Practice removing your own inner judgement by using Radical Acceptance Coping Statement (also part of Distress Tolerance). Here are a few to try:

• It is what it is.
• I love and honor myself no matter what.
• I am doing my best.
• There’s no use in fighting the past.
• Even though I’ve made mistakes, I am still a good person.
• I embrace all of my qualities.

Next, find a saying or mantra to say to yourself next time you want to binge or skip a meal, and choose YOU! Take several deep breaths and try saying:

• I love my Self!
• I am worthy of all I want!
• I am healthy!
• I am powerful!

Repeat this to yourself as many times as it takes to avoid making a hurtful choice. You have the power to start fresh and choose what you know in your heart and mind is best for you.

*****

Looking for guidance with DBT SKILLS? Contact Rebecca Sculley, MA, NCC, LPC – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in DBT Skills. Rebecca has office locations in Boulder and Denver, Colorado. – EMAIL REBECCA 

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post DBT and Eating Disorders Prevention appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Emily Johnson, who is a Registered Psychotherapist and an EDIT™ Certified III – Eating Disorder Treatment Clinician. Emily completed her internship and continued to work under my supervision for several years, at my previous office location in Denver, Colorado. She is a knowledgeable and compassionate clinician, who is also a big movie fan.
– Dr. Dorie

Movies can be a great way to add context to things that we are going through – like eating disorders and emotions. The journeys of characters can help us gain different perspectives on our situations. To illustrate how we can navigate through the complexities of eating disorders and emotions, the movie Inside Out by Disney’s Pixar offers a wonderful roadmap.

Inside Out is a great story about a young girl and an emotional journey. It combines elements of the hero’s journey with important emotional truths about the human experience. For those struggling with eating disorders and emotions, this movie can be a great analogy for the interplay of our primary emotions, and how to allow our emotions to come into balance. All of our emotions have a purpose, and while some may be uncomfortable, it is learning how to feel all of our feelings that complete recovery from eating disorders is possible.

Without giving too much of the storyline away, Inside Out shows how we need all of our emotions, and that when we favor one, it can squelch important experiences. The main character, Riley, is shown in her stages of developing memories and personality. One of her dominant emotions strives to keep in control of all experiences in order to make Riley happy. Putting on a happy face even when we are feeling sad or angry or afraid is a common experience for many people. However, we were born with the ability to experience a range of emotions for a reason. They color our memories and contribute to the complexity of who we are.

When it comes to struggling with eating disorders and emotions, we may be searching for a way to feel a positive emotion at the price of another emotion that needs to be acknowledged. In the movie, there is a command center in the mind, and one emotion in particular assumes charge over it. But this keeps other emotions from getting in their say. The more we try to bury that other feeling, the more it tries to get into our consciousness. With eating disorders, we might use binge eating, purging or restrictive eating as a way to bury feelings we don’t like. But as illustrated in the movie, those uncomfortable emotions are the key to our wholeness – and to eating disorder recovery.

Inside Out illustrates that not all experiences and memories are black and white. Life is not all happy nor all sad, all angry nor all fear. The richness of life taps into all of our emotions, like colors of a rainbow. Joy can come from sadness. Anger can come from fear. And when we are honest about our emotional experience, we allow ourselves to experience things in a more richly colorful way – and even deepen our connections with others through our authentic and vulnerable emotional expression.

*****

Looking for guidance with emotions? EMILY JOHNSON, MA (the author of this blog article) is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and is currently employed by an eating disorder treatment center. Although she does not work with clients unless they are patients at the center, Dr. Dorie is available to meet 1-on-1 with clients to explore emotions.

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Eating Disorders and Emotions: Inside Out appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Rebecca Sculley, who is a Licensed Professional Counselor and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Rebecca while she was working towards licensure, and co-facilitated some of her first DBT Skills Groups. She is a knowledgeable and compassionate therapist, who is passionate about helping people thrive during life transitions. Rebecca currently meets with clients at her offices in Boulder and Denver, Colorado. To contact Rebecca, please see the bottom of article.
– Dr. Dorie

If you struggle with eating disorders, then you can likely relate to the concept of “distress.” But have you heard of “distress tolerance” – and wondered what this actually means? Is it simply a way to tolerate stressful situations or events? Maybe it describes tools for coping with tough relationships? The answer includes all of the above.

At some point in life, everyone goes through painful circumstances – including physical pain such as illness or injury, or emotional pain such as anxiety or depression. Dialectical Behavior Therapy (DBT) focuses heavily on teaching people to be able to cope with painful stressors in life in appropriate and healthy ways. There are several unhealthy ways to cope with stress which include various addictions such as eating disorders, drugs and/or alcohol, gambling, shopping, sex/love, or self -harm. DBT teaches that there are many other ways to deal with pain in a way that will promote healing and growth.

There is a very basic formula for handling stress and pain: DISTRACT, RELAX, COPE. When you feel stress coming on or find yourself in a tough situation, you can follow this simple formula and move through the hardship quicker than if you ignore it or try to cope in an unhealthy manner, as listed above.

DISTRACT: The first step is to find ways in which to distract yourself so that you are not engulfed in difficult feelings. There are many things you can do! Find a pleasurable activity, such as: watching a movie, taking a walk, reading, calling a friend, going for a drive, exercising, writing in a journal, gardening, listening to music, dancing, singing or anything else that will feel good and help you take your mind off of the problem at hand.

RELAX: Next, after you have successfully distracted your mind and your distressing situation is not as overwhelming as it once was, find ways in which to relax. Sometimes these can be the same as the pleasurable or distracting activities. Some suggestions include taking a bath or a long hot shower, getting a massage, doing yoga, taking an easy walk, sitting outside in nature, playing relaxing music, meditating, deep breathing, lighting candles, saying mantras, drawing or other art projects, sleeping or resting, wearing your most comfortable clothes, reading a peaceful book or poem, or spending time with animals. Think about ways to engage your 5 senses. What can you do to soothe your sense of sight? Touch? Hearing? Smell? Taste?

COPE: Once you have arrived a more relaxed state of mind, you can begin to cope with the stressful situation or difficult feelings. A way to begin this is to find a coping statement that resonates with you. Some examples are as follows: “This situation won’t last forever,” “This too shall pass,” “I can take all the time I need right now to let go and relax,” “This is an opportunity to grow,” “I’ve survived other hardships before and I will get through this.” Try to think of some on your own, too and repeat to yourself as often as needed. Sometimes, just saying one or two words to yourself can be helpful. Included may be:  “breathe,” “relax,” ‘release and clear,” “peace,” or “strength.” Find phrases and words that are meaningful to your life and your situation. Remember, there are no right or wrong ways to use coping statements. Find something to help you process and work through your difficult times and you will be able to heal and move forward quickly.

*****

Looking for guidance with DBT SKILLS? Contact Rebecca Sculley, MA, NCC, LPC – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in DBT Skills. Rebecca has office locations in Boulder and Denver, Colorado. – EMAIL REBECCA 

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post DBT Skills for Eating Disorders appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.